A powerlifting RPE load chart is an essential tool that helps athletes balance intensity and recovery by linking the Rate of Perceived Exertion (RPE), repetitions, and percentage of one-rep max (1RM). It provides a clear visual guide showing how much weight to lift based on effort levels—allowing lifters to train smart rather than simply heavy. By referencing a powerlifting load chart, athletes can estimate their 1RM, plan progressive overload, and adjust daily loads according to performance and fatigue, ensuring consistent strength gains and reduced injury risk.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 |
| 1 | 100% | 98% | 96% | 94% | 92% | 89% | 86% |
| 2 | 95% | 93% | 92% | 89% | 87% | 85% | 82% |
| 3 | 92% | 90% | 88% | 86% | 84% | 81% | 79% |
| 4 | 89% | 87% | 85% | 83% | 81% | 79% | 76% |
| 5 | 86% | 84% | 82% | 80% | 78% | 75% | 73% |
| 6 | 83% | 81% | 79% | 77% | 75% | 73% | 71% |
| 7 | 80% | 78% | 76% | 74% | 72% | 70% | 68% |
| 8 | 77% | 75% | 73% | 71% | 69% | 67% | 65% |
| 9 | 74% | 72% | 70% | 68% | 66% | 64% | 62% |
| 10 | 71% | 69% | 67% | 65% | 63% | 61% | 59% |
How to Read the Chart
- Find your number of reps in the first column.
- Move across to your target RPE column.
- The percentage value shows roughly what portion of your 1 Rep Max (1RM) you are lifting.
Example:
If you’re doing 5 reps at RPE 8, you’re lifting about 78% of your 1RM.
If your 1RM is 150 kg, your working weight ≈ 150 × 0.78 = 117 kg
How to Use Powerlifting RPE Load Chart with the Calculator
- Enter your actual set (weight, reps, and RPE) into the “Have” side of the calculator to find your E1RM.
- Then, use the “Want” side or this chart to predict weights for future sets at different RPE levels.
FAQs
| 1. How to Calculate RPE? Use this simple formula: RPE = 10 − Reps in Reserve (RIR) Reps in Reserve (RIR) means how many reps you could still perform before reaching failure. Example: You lifted 100 kg for 5 reps, and you felt you could have done 1 more rep. → RIR = 1 → RPE = 10 − 1 = 9 RPE 9 means you had one rep left before failure. 2. How to Calculate 1RM? 1RM (One-Rep Max) is the maximum weight you can lift for one repetition. It can be estimated using a submaximal set (weight, reps, and RPE) with this formula: Estimated 1RM = Weight ÷ (% of 1RM for that reps and RPE) You get the percentage from an RPE load chart. Example: You lifted 100 kg × 5 reps @ RPE 8. From the chart, 5 reps @ RPE 8 ≈ 78% of 1RM. So, 1RM = 100 ÷ 0.78 = 128 kg (approx.) Your estimated 1RM = 128 kg. |
